CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

ATHLETE CHOICE

Saturday (No Measure)

If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.

Metcon

Metcon (2 Rounds for time)

For Time (Record Both Times)

15-12-9

Thrusters (115,75)

C2B Pull Ups

Rest 1:1

15-12-9

Front Squats (185,125)

Pull Ups
Round your rest to the nearest whole Minute.

Example: If I finish the first part of the workout in 5:50 I will then rest for 6 Minutes before starting the second half of the workout. Same goes for if I finish the first half in 5:10 I would only rest 5 Minutes. If you land in the middle at 5:30 you may choose to rest more or less.